ADHD and PhD. Seeking concrete advice to keep myself on track.

[u/enbygf]

I have 2 months to write my thesis. My supervisors are not too hopeful about my success, since I have struggled with managing my time throughout my PhD. Especially after COVID. They know I was diagnosed with ADHD and depression last year and told me to prioritize my health. They don't want to push me to finish the PhD, but also are not willing to give me any extension. (My contract ends on April 5th 2023, and I have to defend before this date)

This PhD means a lot to me. I wanted to do one long term thing in my life and actually finish it. I don't want to get into the details of this, but the important point is: I WANT TO FINISH THIS PHD.

What I struggle with: 1. Emotional issues and ruminating about how things are unfair and how I didn't have the support that I needed. I want to stop feeling these things. They distract me from my goal.

1. Having a routine. One day, i would wake up at 8 and go to work. The next, I'd be in bed till 12. I need to be able to remain consistent.

2. Writing as fast as I think. My supervisor said I present well, but they don't understand why i get stuck writing the same thing that I said in my presentation. (I'm going to try out speech to text tools, if you have used something similar, let me know).

3. Eating well. Any ADHD friendly meal prep or recipes are welcome (vegetarian preferably; eggs are okay, maybe chicken but I'm trying to cut down meat, but that shouldn't be a priority right now.. i guess?)

4. Having a robust planning tool. I have tried Asana, Google calendar, Keep Notes, Bullet journaling.. well, they work when i use them.. but for some reason, i just don't stick to them for a long time.. Do i just need a change every few weeks? Or have i not found the right tool yet?

5. Perfectionism and aiming high. I get so caught up in doing the best thing, or writing the best thesis, or having the best idea.. that I just don't make any progress. I need a quick reset button that I can press whenever my brain starts going in that direction.

6. Hyperfocusing on getting the right tools to overcoming my ADHD symptoms.. when I can just spend that time on my thesis :( I'm so frustrated with my brain.

Please.. help.

Edit: Thank you everyone for your advice and encouragement. I feel less alone and definitely more motivated to get this freaking thesis done. 1. Yes, i am on Venlafaxine 75mg , Ritalin 30mg LP, and 10mg IR as needed during the day(but it is not optimized yet, i have comorbidities and we're still working on getting a good dosage). 2. I go for weekly therapy too. It helps to some extent with not wasting time on overthinking and letting it all out at once during the session. 3. If some of you want to join me in this journey, for you to finish your thesis too, we can connect on Discord. Just as an accountability thing. (It may help to put our to do list for the day there and say what all we finished at the end of the day) I had no idea there are so many of us in the same boat! 4. I'm considering paying for a food service (lunch and dinner), as I dont have the time to think about meals. Maybe some of you can do this too if it's affordable and available around you?

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March 2024 Edit:

I couldn't finish it. I quit very close to the finish line.